Summer Body Workouts for Women

Do you admit your motivation skyrockets whenever you’re challenged? Challenges can help us break through our comfort zone and work toward goals. We have summer body workouts for women that help you get in shape. In a short time, you can crush your fitness goals by following our full body workout plan.

NATURALTEIN creates all-natural protein supplements that help you make the best of your workout. Read on; we have explained why your body needs natural protein.

4-Week summer body workouts for women

Ladies, we understand your struggle to get your bodies ready for cute summer outfits. Therefore, we have an expertly-crafted summer body workout routine. By following this plan, you’ll be able to turn heads.

Here are some benefits you can:

  • Attain a leaner and stronger body
  • Enhance fitness levels and health
  • Obtain confidence and happiness
  • Build toned muscle

How do summer body workouts for women work?

You have to pick 3 days to work out and devote around 30 minutes or 45 minutes per workout, including warm-up and cool-down exercises. If you count a shower afterward, it might take an hour.

Also, you need to have at least 24-hours between training sessions to help with recovery. However, if you go for two workouts in succession, that’s fine.

It would be best to go for 4 weeks and let your body fully recover.

What equipment do you need for the ladies workout? 

Get a pair of dumbbells, cardio equipment, and your favorite gym gear, and you are all set.

Summer body workout for women is an accessible route to full body fat burning. The best part is that you don’t need to hire any specialists. You can perform it at home.

Part 1: Summer cardio shred workout exercises

The first part consists of cardio. These exercises are geared toward fat-burning. Each set is short, sharp, and fierce. If done properly, you can burn hundreds of calories.

How does each set workout routine for women work?

The idea is to attempt each round as fast as possible. Exercise as much as you can and pick up the pace with each.

You have to perform a 30-second jog to warm up.

You have to complete 3 full circuits before moving to the toning section.

Part 2: Beach muscle toning

Although you can’t choose where you burn body fat, you can choose where you tone, strengthen and curve. This 4-week program will tone up your tummy, booty, legs, and arms.

The aim is to speed up the fat-burning process and shape your muscles exactly how you want them.

Week 1: Summer cardio workouts for women 

Plank touches: 20 reps (10 on each side)

Jog for 30 seconds on the spot

Kneeling push-up: 20 reps

Jog for 30 seconds on the spot

Body weight squats: 10 reps

Jog for 30 seconds on the spot

Burpees: 10 reps

Jog for 30 seconds on the spot

Muscle toning using dumbbells

Alternate lunges: 3 x 10 reps (each side)

Bent over row: 3 x 10 reps

Glute bridge: 3 x 10 reps

Lateral raise: 3 x 10 reps

Triceps kickbacks: 3 x 10 reps (each side)

Week 2: Summer cardio shred workouts for women 

Mountain climbers: 20 reps (10 on each side)

Jog for 30 seconds on the spot

Crunches, ab workouts for women at home – 20 reps

Jog for 30 seconds on the spot

Squat jumps – 10 reps

Jog for 30 seconds on the spot

Sprint on the spot – 10 reps

Jog for 30 seconds on the spot

Plank jacks – 10 reps

Jog for 30 seconds on the spot

Muscle toning using dumbbells 

Bicep hammer curl: 3 x 10 reps

Chest fly, chest workouts for women: 3 x 10 reps

Goblet squat: 3 x 10 reps

Alternate lunges: 3 x 10 reps (each side)

Alternating side lunge: 3 x 10 reps (each side)

Week 3: Summer cardio shred workout exercises 

High knee sprint: 20 reps (10 on each side)

Jog for 30 seconds on the spot

Full push-up: 10 reps

Jog for 30 seconds on the spot

High knee twists: 10 reps (each side)

Jog for 30 seconds on the spot

Front jabs: 30 reps (15 on each side)

Jog for 30 seconds on the spot

Burpee to squat jump: 10 reps

Jog for 30 seconds on the spot

Bicycle crunch: 10 reps (each side)

Jog for 30 seconds on the spot

Bikini muscle toning (all using dumbbells) 

Standing shoulder press: 3 x 10 reps

Romanian deadlift: 3 x 10 reps

Floor press: 3 x 10 reps

Rear foot elevated split squat: 3 x 10 reps (each side)

Renegade row (full or kneeling): 3 x 10 reps (each side)

Week 4: Summer shredding workout plan 

Squat to alternating rear lunge: 20 reps (10 each side)

Jog for 30 seconds on the spot

Plank to push-up: 10 reps

Jog for 30 seconds on the spot

Jumping lunges: 10 reps (each side)

Jog for 30 seconds on the spot

Chair/bench dips: 30 reps

Jog for 30 seconds on the spot

Spiderman push-ups: 10 reps (each side)

Jog for 30 seconds on the spot

V-sit: 10 reps

Jog for 30 seconds on the spot

Alternate lunges with toe tap: 10 reps (each side)

Jog for 30 seconds on the spot

Muscle toning (all using dumbbells) 

Clean and press: 3 x 10 reps

Plank: 3 x 30-60 seconds

Thrusters: 3 x 10 reps

Upright row: 3 x 10 reps

Tips for summer workout plan to lose weight 

Summer workouts can be very different from those you follow in other seasons. For instance, your arms and legs will get sweatier than usual, so it is important to focus more intensely on working out these body parts.

In addition, you also need to stay hydrated by drinking plenty of fluids. Here are some tips on how to create a summer workout plan to lose weight:

1) Choose upper body workout for women that help you sweat more 

Cardio activities are great for burning calories and losing weight. But in the summer, it’s important to focus on exercises that make you sweat. Sweating helps cool down your body and prevents overheating. Try interval training or HIIT (high intensity interval training) workouts outdoors.

2) Drink plenty of fluids before the summer workout 

Staying hydrated when working out in the summer heat is unavoidable. Even if you don’t feel thirsty, drink water and avoid sugary drinks like soda; they can make you feel more dehydrated.

3) Dress appropriately for legs workouts for women

Wear loose, comfortable clothing that helps your body breathe. Synthetic fabrics like polyester can make you feel hotter, so choose natural fabrics like cotton instead. Also, wear a hat or headband to protect your head from the sun.

4) Schedule your summer workout plan wisely 

Avoid working out when the sun is scorching. Instead, work out early in the morning or late in the evening when it is cooler. If you must work out during the day, take breaks often and stay in the shade as much as possible.

5) Modify the best summer workout plan

If you typically do workouts indoors, such as lifting weights at the gym, you may need to modify your routine in the summer. For instance, you can lift weights outdoors in the cooler morning or evening hours. Or, you can do bodyweight exercises like push-ups and squats in your backyard or park.

You can create a summer workout plan to lose weight by following these tips. Focus on sweating, staying hydrated, and dressing appropriately for the heat. Be sure to schedule your workouts to avoid the hottest hours.

Why buy natural protein for summer body workouts for women? 

As the summer heat beats you down, you may be feeling the urge to hit the gym and get your body beach-ready. Before starting your workout routine, it’s important to make sure you’re fueling your body with the right nutrients.

Natural protein powders are a great way to ensure your body gets the protein it needs to build muscle and recover from workouts. Here are four reasons why you should consider adding a natural protein powder to summer body workouts for women:

1. Helps absorb the nutrients better during lower ab workouts for women 

When it comes to protein powders, absorption is key. Choosing a natural protein powder makes sure your body can easily absorb nutrients.

2. Avoid any unwanted additives while doing back workouts for women

Many protein powders are full of artificial sweeteners, flavors, and colors. By choosing a natural protein powder, you can be sure you’re only getting the purest form of protein and none of the unhealthy additives.

3. Get complete amino acid profile for upper body workout for women 

Without amino acids, you can’t have muscle growth and recovery as they are the building blocks of protein. Natural protein powders typically offer a more complete amino acid profile than synthetic counterparts. It means your body will be able to better use the protein for muscle growth.

4. You’ll support your body’s natural detoxification process.

Exercise produces toxins in the body, leading to inflammation and cell damage. Natural protein powders contain antioxidants and other nutrients that help support the body’s natural detoxification process, helping to reduce the negative effects of exercise-induced toxins.

At NATURALTEIN, we create all-natural protein supplements that will help you build muscle and recover from your summer body workout. Our protein supplements have the Cologne List® and glyphosate residue-free certification.


Now that you know some great summer body workouts for women, it’s time to put them into action! Remember to focus on working out your entire body, not just one area. And don’t forget to add in some cardio to get your heart rate up and help you shed those extra pounds. With a little dedication combined with hard work, you’ll be rocking in no time.

Of course, your workout will fructify if you complement it with natural protein powder. Make NATURALTEIN your go-to partner like many fitness freaks have done so far.


How to workout in summer? 

No need to suffer through a grueling workout in the summer heat. You can still stay fit and have fun at the same time. Here are some tips on how to workout in summer without breaking a sweat:
Take your workout outdoors. Fresh air and sunshine will keep you cool while getting your heart rate.
Dress for success. Wear loose, breathable clothing that won’t trap heat and sweat.
Stay hydrated. Drink enough water to keep your body temperature down.
Time your workout wisely. Avoid the hottest, and exercise in the cooler morning or evening hours instead.
Take it easy. Slow down your pace and intensity level to avoid overheating.
These tips may help you enjoy your summer workout without feeling like you’re about to melt.

Can whey protein help with summer body workouts for women?

As per this study, overweight people supplemented with whey protein lost their weight significantly. Whey protein may also help reduce appetite and promote fullness, reducing calorie intake and weight loss.
You can also speak to a registered dietitian before considering using whey protein to help with your summer body workout.
At NATURALTEIN, we make natural whey protein powders that many health experts recommend.

How does a belly workout for women help? 

Core workouts for women help support the spine and can improve posture. It also helps tone abdominal muscles, giving a more flattering figure. Additionally, a healthy core can help prevent back pain and other health problems.
Ab workouts for women can help reduce visceral fat, which is the type of fat that surrounds your organs. This type of fat is linked to an increased risk of heart disease and other health problems. Therefore, reducing your visceral fat can significantly impact your overall health.
Additionally, belly workouts can help to strengthen your pelvic floor muscles. These muscles support your bladder and uterus, and maintaining them can help prevent incontinence and other health problems.

What are some warm up exercises before workout for women? 

You can go for light cardiovascular activity such as jogging or jumping rope to get your heart rate up and start to break a sweat. You can also perform dynamic stretching exercises, which involve moving your body through a range of motion to loosen up your muscles.
Doing some light weightlifting or resistance exercises can also help to prepare your body for your workout. Do give your body enough time to warm up before properly starting your main workout routine.

What are some stretching exercises after workout for women? 

You can do many stretching exercises after a workout, but some may be more beneficial than others, depending on your individual needs. In case of pain or discomfort in your muscles after working out, perform gentle stretches that target those areas.
For example, if your legs feel tight, try doing a hamstring stretch by lying on your back and bringing one leg up to your chest while keeping the other leg straight. If you have lower back pain, try performing a gentle spinal twist by lying on your back and bringing your knees up to your chest before gently twisting them over to one side. Notice how your body takes it or stop stretching if you feel any pain or discomfort.
You can do a few specific stretches that target different body areas to improve your flexibility. For example, the butterfly stretch is great for stretching out the inner thighs and hips, while the standing side stretch helps lengthen the muscles along the sides of the body. Regular stretching can help improve your range of motion and may even help prevent injuries.
Start with a few stretches and see how your body responds. You can also consult with a doctor or physical therapist to ensure you’re doing the right exercises for your individual needs.

Leave a Reply

Your email address will not be published. Required fields are marked *

Free shipping
Support Hours: Monday to Friday (10am-5pm) & Saturday (10am – 2pm)
No Middleman
100% Secure Payment